Random Acts of Kindness and Mental Health
- 11 hours ago
- 5 min read
Written by: Deepika Miryala
Edited by: Fahad Hassan Shah
Introduction
Random Acts of Kindness, or RAOKs, are small gestures of goodwill that can have big impacts. In fact, people from various cultures consistently cite kindness as a top-valued character trait, and humans naturally appreciate others who are likable and personable (Binfet, 2015). But apart from just making the receiver of the act feel good, kindness boosts mental health in the giver as well (Suttie, 2023). Lately, research on happiness has focused on kindness as an essential ingredient to wellbeing (Ko et al., 2019).
From an evolutionary perspective, altruistic behavior was vital to ensuring the survival of our ancestors’ social groups (Curry et al., 2018). We needed to work together to create shelters, hunt and find food, defend resources, and take care of each other. Prosocial behaviors were also a primary method of resolving conflict and mending relationships (Curry et al., 2018). Positive interactions with others are also associated with better physical health and a longer lifespan, further suggesting that humans are wired for altruism (Fryburg, 2021). Thus, it makes sense that performing and receiving kindness not only feels good but also supports mental health. In fact, simply recalling previous acts of kindness provides a mood boost (Ko et al., 2019). There are many ways to perform RAOKs, and researchers are starting to discover just how many psychological benefits they provide.
How Do RAOKs Impact Our Mental Health?
Unsurprisingly, kindness is beneficial for the brain. On the chemical level, performing gestures of goodwill releases two key hormones: dopamine and oxytocin (Granville, 2022). Other research points to the fact that prosocial emotions are partially controlled by the opioid system, which is the body’s network of neurotransmitters and receptors. These chemical messengers are the hallmarks of happiness, as they are associated with reward, motivation, and social connection. Many researchers attribute this as to why RAOKs cause people to feel more comfortable with each other. Some evidence even suggests that RAOKs can stimulate social connection more than modern cognitive behavioral therapies (CBT) ("The Mental", 2023). In fact, when given to patients suffering from anxiety and depression, kindness lessened their symptoms in ways similar to CBT ("The Mental", 2023).
Additionally, kind acts often reduce some sort of burden on the recipient, whether it be tangible or abstract, thus easing stress and leading the recipient to feel cared for and socially involved (Granville, 2022). Consequently, kindness makes us feel less self-conscious in public (Suttie, 2023). Additionally, current research strongly suggests that prosocial behaviors help people attain three different psychological needs: competence, autonomy, and connection (Ko et al., 2019). With connection specifically, prosocial behavior stimulates “generosity, interpersonal connection, and inclusion” (Fryburg, 2021). Kind individuals tend to be more popular, and this high level of social inclusivity lays a foundation for lifelong mental and emotional wellbeing (Binfet, 2015). In fact, former U.S. Surgeon General Vivek Murthy himself has expressed how he often turns to acts of prosociality when his mood is low to restore personal positive emotions (Suttie, 2023).
In one study, participants experiencing anxiety or depression were asked to perform three RAOKs, two days a week, for five weeks (Suttie, 2023). They recorded their initial and final emotional states. After the five weeks, all participants reported feeling fewer negative emotions and were overall more satisfied with their lives (Suttie, 2023). This reveals how prosociality makes us feel inherently happier. Another study found that when people sent caring letters to individuals who had previously attempted suicide, those individuals were less likely to attempt again as compared to another group that received informational letters (Fryburg, 2021). When hard times happen, RAOKs can provide support and comfort to those who need it. Similarly, when many people were isolated and suffering during the COVID-19 pandemic, small kindnesses were a beacon of light that gave many people the strength to get through the difficult time (Granville, 2022).
Examples of and Ideas for RAOKs
When it comes to kindness, the possibilities are limitless. Even the smallest gestures, such as holding the door open for someone or complimenting a friend on their outfit, can accumulate to have major impacts. However, it is important to note that these acts should not be done with the expectation of compensation or to avoid punishment ("The Mental", 2023). Rather, they should be done with sincerity. Here are some research-based suggestions that can lay the groundwork for frequent RAOKs:
Baking cookies for friends (Suttie, 2023)
Spending money on others, such as on gifts, has shown to boost an individual's happiness more than spending money on themselves (Ko et al., 2019).
Offering to help a family member with cooking or chores is a productive way to show support ("Random acts", n.d.).
Helping a colleague with a task at work is an effective method to promote prosocial behavior (Ko et al., 2019).
Positive psychologists have recommended promoting acts of kindness in education, which ties into a broader movement known as ‘Positive Education’ (Binfet, 2015).
Putting emphasis on social interactions, such as chatting with a store clerk or contacting an old friend, benefits the mental health of all parties involved ("Random acts," n.d.).
When healthcare workers treat patients with kindness, such as by having a friendly conversation with them, patients often feel calmer (Fryburg, 2021).
We can be empathetic towards those facing homelessness by stopping to chat ("Random acts," n.d.).
Positive psychology experts at UC Berkeley’s Greater Good Science Center strongly recommend doing three to five random acts of kindness a week as an exercise to boost happiness and wellbeing (Suttie, 2023). Additionally, kindness is incredibly contagious, so receivers of RAOKs often pass on the favor, creating a ripple effect that benefits more and more people (Fryburg, 2021).
Conclusion
Overall, it is clear that the benefits of kindness are vastly underrated. Not only do RAOKs boost our mental and physical health, but they also make us feel more involved with the people around us. They help stabilize our happiness and wellbeing, while simultaneously making us more likable and positively impacting the people around us. In a world where it is easy to feel alone, kindness provides an avenue to change society for the better.
References
American Psychiatric Association. (2023, February 17). The Mental Health Benefits of Simple Acts of Kindness. Www.psychiatry.org. https://www.psychiatry.org/news-room/apa-blogs/mental-health-benefits-simple-acts-of-kindness
Binfet, J. T. (2015). Not-so random acts of kindness: a guide to intentional kindness in the classroom. International Journal of Emotional Education, 7(2), 49-62.
Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320-329.
Fryburg, D. A. (2022). Kindness as a stress reduction–health promotion intervention: a review of the psychobiology of caring. American journal of lifestyle medicine, 16(1), 89-100.
Granville, J. V. (2022). Using Kindness as an Intervention for Mental Health and Well-Being. The Chicago School of Professional Psychology.
Ko, K., Margolis, S., Revord, J., & Lyubomirsky, S. (2021). Comparing the effects of performing and recalling acts of kindness. The Journal of Positive Psychology, 16(1), 73-81.
Suttie, J. (2023, May 29). How small acts of kindness can help with anxiety. Greater Good. https://greatergood.berkeley.edu/article/item/how_small_acts_of_kindness_can_help_with_anxiety
York, A. (2022, November 7). Opinion: Give kindness more often. Pepperdine Graphic. https://pepperdine-graphic.com/opinion-give-kindness-more-often/
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